Blog - Rapid Crossfit

24 04 2018 – Tuesday – Balance Work

SWOD
1. 20 x 1 Weighted Eccentric Pull Up
2. Balance Drills
a) 10min HS Hold
b) Single Leg Lifts off Box
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METCON
AMRAP 10

10 T2B
15 American Swing 24/16
20 Wall Ball

23 04 2018 – Monday – Back Squat

SWOD
Back Squat
5 @ 85%, 3 @ 90%, 1+ @ 95%
(Based off 90% of 1RM)
———————-
METCON

21 Burpee
15 Thruster 50/30
9 C2B Pull Up
800m Run
9 C2B Pull Up
15 Thruster
21 Burpee

20 04 2018 – Friday – Nancy

SWOD
Strict Press
3 @ 80%, 3 @ 85%, 3+ @ 90%
(Based off 90% of 1RM)
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METCON
‘Nancy’

5RFT
400m Run
15 Overhead Squat 45/30

19 04 2018 – Thursday – KB Snatch

SWOD
1. 6 x 3 Weighted Ring Dip
2. 4 x 8 False Grip Ring Row
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METCON
AMRAP 12

6 Strict HSPU
9 Double KB Snatch 20/12
30 Double Under

16 04 2018 – Monday – Bench Press

SWOD
Bench Press
3 @ 80%, 3 @ 85%, 3+ @ 90%
(Based off 90% of 1RM)
—————————
METCON
10-9-8-7-6-5-4-3-2-1

KB Am. Swing 32/24
Deficit Push Up
100m Run

13 04 2018 – Friday – Karen

SWOD
Back Squat
3 @ 80%, 3 @ 85%, 3+ @ 90%
(Based off 90% of 1RM)
—————————-
METCON
‘Karen’

150 Wall Ball